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Alexander Technique

Tuesday, November 26, 2013

Slumping and your ribs at work

Here is the
second post that relates to slumping as we sit. In October 2013, we explored
how to gently lengthen between the pubic bone and the lower ribs, and up to the
head.

Now we are
looking at the ribs, and how they are involved in lengthening and widening the
body.

First, the ribs
form a moveable cage, extending right up to the collarbone, which is actively
involved in our breathing. Our rib cage can become compressed and rigid as we
sit still for long periods. So start now to simply observe your breathing.

Second, it is
very common for the lower ribs to project forward, our shoulders to pull back,
and our lower back to tighten. Watch for this tendency in yourself and in
others. It can often happen as we straighten up out of a slump,

Experiment– Allowing our lower ribs to release back

As you
experiment, be conscious of your feet on the floor, and allow your head to
float up towards the ceiling, slightly in front of you.

Find the lowest
part of your rib cage with your fingers, noting how the lowest ribs angle up
towards the centre. Run the tips of the fingers inwards along the tummy muscles
just underneath where they connect to those ribs. Gently press into those
muscles for a few seconds – asking the muscles to soften. You can move the hand
around a little, repeating the light pressure.

Did your
breathing change? Did you notice a change in your neck muscles, your shoulders,
lower back or anywhere else?

Now run your
fingers outwards, down along the ribs – be conscious of your breath out and in,
and think how wide the body is at the lower ribs. You can also try these
activities in front of the bathroom mirror. Perhaps you can visibly see a
change.

Thought bubble -
Again ask for length up the front of your body - from the pubic bone to where
the lower ribs meet, and from there up to the top of the head.

This young girl
is subtly thrusting her lower ribs forward as she pulls her whole upper back
backwards slightly, even though she is beautifully free in the neck and
shoulders. (Why? - the desk is too high for her arms)

There is a natural curve further down your back – softening and releasing the ribs doesn’t mean losing this curve.

Experiment - breathing naturally

At the end of the out-breath, just pause before allowing the in-breath to come in naturally. Play with how many seconds you can comfortably pause. Did this change your breathing and movement of the rib cage?

Movement at our joints gives us a range of comfortable sitting positions. Just make sure these positions don’t impede our breathing, interfere with muscular actions or hinder our internal organs. “Varying these positions is the essence of "good sitting" work.”

(source: Canadian Centre for Occupational Health and Safety http://goo.gl/rRfxWc)